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Prevent Muscle Imbalances!
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We work hard at developing a strong exercise ethic – cardiovascular, core, and strength training exercises done frequently. This should be a great thing but unfortunately most of us are creatures of habit – doing the same thing each day. The result is overused muscles resulting in muscle imbalances and injuries.
Here are 5 ways guaranteed to alleviate and prevent muscle imbalances!
These are simple to understand, easy to apply and can be used safely and effectively with individuals of all levels. So, if you want to create a workout that reduces current muscle imbalances, prevents injury and creates more symmetry and improves functional strength – apply these concepts below to every workout you do!
Use Uni-Lateral Exercises
Unilateral training is working each side of your body independently. Why is this important? We all have one side that is stronger and more developed than the other! If you spend most of your time performing bilateral movements – you just reinforcing those existing imbalances. Examples are: 1-arm dumbbell or kettlebell exercises, single-leg squats and single arm, single leg cable exercises.
Your Exercise Program should be Unbalanced!
Put simply, when it comes to a workout program – Unbalanced bodies need Unbalanced workout Programs! So, if you are strong with push exercises but are weak pulling – Do more pulls than pushes! Or, If you naturally have a strong upper body but weak legs – spend more time on leg training.
Practice Balanced Training Methods
Yes, I know this is opposite of what I just said above! The fact is, once you train properly to alleviate your imbalances, you need to maintain muscle balance. Designing a well-balanced program does this. A well-balanced program consists of doing a 1:1 ratio of everything – For every pull there is a push. For every flexion there is an extension. Everything done with your right is also done with the left.
Start with the Weak Side
If you have an obvious weak side or Non-dominate side – start with that side.
Why? – By starting with your weak side, you set a rep # standard for what you can do. In other words, if the weak side can only do 15 reps, you would only do 15 reps on your strong side as well. This will save the strong side from possible overuse injury and prevent it from getting too strong relative to the other side, it will also force the weak side to get stronger and catch up to the strong side.
Lastly, it always takes more energy and Central Nervous System demand to do things on your non-dominant side. So, it’s always a good idea to start each set using your weaker side because you are fresher and able to devote more energy and effort. This will lead to faster and larger gains in strength and performance on that weak side.
Strength You Can Use!
This is really a call for the use of mostly standing, free weight based, functionally integrated exercises. You’ll develop and improve the strength and stability required to control and move your body. The muscles we work hard to build are not for “show” instead we want that are able to perform!
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